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Prep: 15 min, Cook: 5 min.
3 Tbs. lite soy sauce, plus more for serving
1 Tbs. cornstarch
1 Tbs. dry sherry or Chinese rice wine (optional)
1 tsp. sugar
1-1/4 lbs. top sirloin steak, thinly sliced across the grain
1 tsp. peanut oil
1 tsp. Oriental sesame oil
2 tsp. fresh ginger, minced
1 clove garlic, minced
1 cup scallions, chopped
6 ounces mushrooms\cooked, sliced
6 ounces spinach\cooked, washed, tough stems discarded

Combine first 4 ingredients in a jar with a tight-fitting lid. Shake vigorously. Place sliced beef in a mixing bowl. Pour soy sauce mixture over beef and toss to coat. Heat peanut oil and sesame oil in a wok or heavy nonstick skillet over high heat. Stir-fry ginger and garlic 45 seconds. Add meat and marinade and stir-fry 2 minutes or until beef begins to brown. Add scallions and mushrooms and stir-fry 2 minutes or until scallions are softened. Add spinach and stir-fry another 45 seconds. Season with pepper to taste. Serve with additional soy sauce.

Per serving: calories 356, fat 14.1g, 36% calories from fat, cholesterol 126mg, protein 46.4g, carbohydrates 9.9g, fiber 2.7g, sugar 2.0g, sodium 529mg, diet points 8.3.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.2, Fruit: 0.0, Bread: 0.1, Lean meat: 0.0, Fat: 2.0, Sugar: 0.1, Very lean meat protein: 5.7

Prep: 15 min, Cook: 45 min.
oven roasting bag
1 Tbs. all purpose flour
1-1/3 cups condensed cream of mushroom soup
9 ounces green beans, thawed if frozen
1/2 cup chicken stock
2-1/2 lbs. skinless chicken pieces
1/8 tsp. paprika
1 lb. potatoes, scrubbed and cut into 2 inch pieces

Preheat oven to 350°F. Place flour in oven bag. Add next 3 ingredients and salt and pepper to taste. Squeeze bag to blend mixture. Place bag in baking pan and arrange ingredients in an even layer. Sprinkle chicken with paprika and salt and pepper to taste. Add chicken and potatoes to bag. Close bag and cut 4-5 1/2 inch slits in top. Bake 45-50 minutes, or until chicken is tender.

Per serving: calories 476, fat 6.9g, 13% calories from fat, cholesterol 165mg, protein 70.6g, carbohydrates 29.6g, fiber 4.2g, sugar 3.6g, sodium 586mg, diet points 9.8.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.8, Fruit: 0.0, Bread: 1.5, Lean meat: 0.1, Fat: 0.6, Sugar: 0.0, Very lean meat protein: 8.5

Prep: 10 min, Cook: 4:00.
3/4 lb. lowfat turkey kielbasa, cut into 1 inch pieces
1 lb. sauerkraut, rinsed and drained
1-1/2 Granny Smith apples, peeled, cored and cut crosswise into rings
1/2 onion\cooked, thinly sliced and separated into rings
1-1/4 lbs. red potatoes, quartered
1 cup chicken stock
1/4 tsp. caraway seeds
1/4 cup fat-free Swiss cheese\grated, shredded

Place half the sausage in a crockpot and top with sauerkraut. Cover with remaining sausage, apple and onion. Top with potatoes. Add stock and sprinkle with caraway seeds. Cover and cook on high heat 4 hours or until potatoes are tender. Serve sprinkled with cheese.

Per serving: calories 302, fat 7.5g, 21% calories from fat, cholesterol 56mg, protein 21.8g, carbohydrates 42.8g, fiber 7.5g, sugar 13.3g, sodium 1755mg, diet points 5.6.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.4, Fruit: 0.6, Bread: 0.0, Lean meat: 2.0, Fat: 0.5, Sugar: 0.0, Very lean meat protein: 0.3